We know that sun rays are a source of vitamin-d, but how much exposure to sun is good enough?
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"If you're fair skinned, experts say going outside for 10 minutes in the midday sun—in shorts and a tank top with no sunscreen—will give you enough radiation to produce about 10,000 international units (IU's) of the vitamin. Dark-skinned individuals and the elderly also produce less vitamin D, and many folks don't get enough of the nutrient from dietary sources like fatty fish and fortified milk.
The government's dietary recommendations are 200 IUs a day up to age 50, 400 IUs to age 70, and 600 IUs over 70. But many experts believe that these recommendations are far too low to maintain healthful vitamin D levels. They advocate for supplementation in the winter of about 2,000 IUs per day and a dose of daily sunshine in the summer." http://health.usnews.com/articles/health/living-well-usn/2008/06/23/time-in-the-sun-how-much-is-needed-for-vitamin-d.html
Men
Ages 19-50: 5 mcg* or 200 IU
Ages 51-69: 10 mcg* or 400 IU
Ages 70 +: 15 mcg* or 600 IU
Women
Ages 19-50: 5 mcg* or 200 IU
Ages 51-69: 10 mcg* or 400 IU
Ages 70 +: 15 mcg* or 600 IU
*1 mcg vitamin D = 40 International Units (IU)
Source: http://ibdcrohns.about.com/od/relatedconditions/a/fdavitd_2.htm
It's important to supplement your "10 minutes in the sun" with proper food combinations. Consult with your Doctor or Dietician to determine your bodies specific needs.
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M$
vitamin d is made by UVB from the sun and is filtered by the atmosphere
the video should answer all
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